Spice Up Your Life by Aliza Beer, MS RD

Spice Up Your Life

By Aliza Beer MS, RD, CDN

Spices have many important powerful health benefits.

A spice is a seed, fruit, bark, root, or other plant substance used primarily for flavoring or coloring food. They are different from herbs, which are the leaves or stems of plants used to flavor or garnish foods. Spices aren’t only great for flavor, but they are also beneficial for your health. These benefits include anti-inflammatory properties, antioxidants, and cognitive boosters. Nutrition research shows that there are over 100 spices with health benefits, and many can be found in our kitchens. Spices have been used in Asia, the Middle East, and Europe for healing purposes for thousands of years. 1. Cinnamon: Cinnamon is a popular spice that is used in baked goods and drinks. It is packed with antioxidants like polyphenols, which can help lower the risk of heart disease, promote good circulation, and keep blood vessels healthy. Antioxidants fight free radicals, which cause inflammation in the body that can contribute to diseases like cancer, diabetes, heart disease, and inflammatory joint disease. Cinnamon is also great for people with high blood sugar as research shows it can lower blood sugar levels in people with Type 2 diabetes.

A sprinkle of cinnamon can be added to your yogurt, oatmeal, desserts, baked apples, and sweet potatoes, and will make your daily cup of coffee even more enjoyable. 2. Turmeric: Turmeric is a spice that should certainly be added to your diet. Curcumin is the active ingredient in turmeric that gives it its yellow color. Turmeric has been shown to improve memory, reduce inflammation in the body, lower the risk of heart disease, decrease pain, and help fight depression. Research shows that consuming turmeric can reduce the pain caused by arthritis.

A great way to add more turmeric into your diet is to add it to smoothies, cooked vegetables, scrambled eggs, soups, or cooked grains. Golden milk is an Indian drink that has become increasingly popular in recent years. It is made by warming up any type of milk and adding turmeric and other spices like ginger and cinnamon. It is packed with anti-inflammatory properties that may help fight chronic inflammation.

Golden Milk Ingredients

- 2 ½ cups unsweetened almond milk - ¼ tsp cinnamon - ¼ tsp ground ginger - 1 ½ tsp turmeric spice - ¼ tsp pure vanilla extract - 1 tbsp honey or 1-2 packets of stevia - 1 tsp coconut oil

Combine all ingredients, except the honey in a saucepan. Cook the mixture and stir frequently until it warms up. Add honey and then pour into a mug. Sprinkle cinnamon on top for extra flavor!

3. Black pepper: For thousands of years, black pepper has been a staple ingredient in most cooking. Coined the “king of spices,” black pepper is a powerful antioxidant that can fight free radicals. Piperine is an active compound found in black pepper that stimulates the synthesis of serotonin, a mood stabilizer. Black pepper also improves cognitive function and memory. It also can aid in digestion by stimulating the acid in your stomach to help you digest and absorb food better. Luckily, black pepper can be added to all savory foods to increase their nutrition and add flavor. 4. Ginger: Ginger has been used as an alternative medication for thousands of years and is well-known for its tremendous health benefits. Firstly, ginger can help treat different forms of nausea, which has been a dramatic help to those struggling with morning sickness or other causes of nausea. Ginger contains gingerol, the main compound in ginger that is responsible for its medicinal properties. Gingerol has been proven to fight inflammation and reduce stress in the body. Ginger has been shown to help fight infections, improve brain function, and treat chronic indigestion. It may also drastically lower blood sugars, decrease the risk of heart disease, reduce cholesterol levels, and prevent cancer.

Ginger can be found in the form of a spice, as fresh ginger, as a tea, and ginger candies. Ginger can be added to stirfries, juices, smoothies, sauces, soups, dressings, and pies. 5. Garlic powder: Garlic has been used in ancient times as medicine because of its anti-microbial properties. Not only does garlic powder add a great deal of flavor to dishes, but it is also highly nutritious. Garlic is rich in vitamin C and B6. It is probably most known for its ability to boost the immune system and combat sicknesses. Garlic has also been shown to reduce blood pressure, improve cholesterol levels, and detoxify heavy metals in the body. It is an antioxidant that protects the body from damage. Garlic powder is delicious and simple to add to your diet. It can be added to most savory dishes in its fresh form or dried form. 6. Cayenne Pepper: Cayenne pepper is rich in vitamin C, A, B6, and K. Cayenne peppers are a good source of antioxidants and have a long list of health benefits. It has been shown to improve digestion because it helps us break down foods. It has also been shown to rev up the metabolism and burn calories. Cayenne pepper can aid in pain relief, lower blood sugar levels, and improve athletic performance. It can add flavor to many dishes and reduce the amount of salt needed. Cayenne pepper is spicy and should be added to dishes sparingly.

One way to incorporate cayenne pepper into your diet would be to prepare a drink with water, lemon, cayenne pepper, and a drop of honey to improve metabolic health. 7. Rosemary: Rosemary is an herb

that can be dried and used as a spice. It has antibacterial, antifungal, and antiviral properties that can be very beneficial to a person’s health. Rosemary is a rich source of antioxidants and anti-inflammatory compounds. It has been proven to enhance mood and concentration, may lower blood sugar, and may protect vision.

Although rosemary can be used fresh, using dried rosemary may be more convenient. Rosemary can be added to potatoes, roasted vegetables, meats, and poultry to enhance their flavor. 8. Allspice: Allspice is a unique spice full of vitamins, minerals, and antioxidants. Allspice contains cancer-fighting, antimicrobial, and antifungal properties. It also helps reduce inflammation in the body and can help with weight management. Eugenol, found in allspice, can help with gas and bloating by stimulating digestive enzymes, enzymes that play a key role in breaking down the food you eat. Eugenol may also help manage blood sugar levels.

Allspice can be added to cookies, pies, and other baked items. It is also usually used in most brine that gives pickled foods their flavor. 9. Cardamom: Cardamom is a good source of calcium, iron, zinc, vitamin C, and vitamin A. It has been shown to aid in digestion, enhance oral health, help fight depression, and promote heart health. It is also rich in compounds that may fight inflammation. 10. Cumin: Cumin is a delicious spice and is a powerhouse of antioxidants. Research has shown that cumin can help improve IBS symptoms, such as nausea, bloating, and cramps. Cumin can also help boost memory, may lower cholesterol, and can help with weight loss. 11. Sumac: Sumac is a popular ingredient in Middle Eastern cooking. Sumac contains fiber, antioxidants, vitamins, and healthy fats. According to studies, sumac may lower the risk of developing heart disease, may promote balanced blood sugar, and may help with muscular pain. Sumac can be added to vegetables like grilled eggplant, salads, and grains. 12. Cloves: Cloves are another spice that acts as an antioxidant. It helps reduce inflammation and keep blood sugar levels in check. It is also packed with vitamin K, potassium, omega-3 fatty acids, and beta-carotene. Cloves are antibacterial, antifungal, and antiseptic.

Cloves can be added to teas to increase their flavor and nutrition content. In Indonesia, they are used in soups, rice, meats, stews, and sauces. 13. Mustard Seeds: Mustard seeds are loaded with vitamins and minerals. Mustard seeds are good for people struggling with headaches because they are packed with magnesium, which will help soothe the nervous system and oth-

Coined the “king of spices,” black pepper is a powerful antioxidant that can fight free radicals.

er parts of the body. They have also been proven to strengthen bones, gums, and teeth because they are packed with selenium, a mineral that helps strengthen bones. Mustard seeds are good for the skin because of their anti-inflammatory properties. They are great for digestion as well because the seeds are packed with fiber, which will help ease bowel movements. Mustard seeds can be added to grains, chicken, curries, marinades, or dressings. 14. Nutmeg: Nutmeg is a spice often found in baked fruit, curries, sauces, and baked goods. It is a rich source of antioxidants, which protect the body from serious conditions. Nutmeg is also rich in anti-inflammatory compounds that reduce inflammation in the body. It can also be very helpful for oral health as it has antibacterial effects that protect the mouth from cavities and gum disease. Nutmeg can be added to warm beverages, potatoes, oatmeal, yogurt, and many desserts. 15. Paprika: Paprika is a spice made from dried and ground peppers and is full of health benefits. It is an anti-inflammatory spice that promotes eye health, helps lower blood pressure, and promotes healthy digestion by helping break down food.

Paprika can be added to virtually all savory foods. This includes chicken, beef, vegetables, potatoes, and grains. Paprika has a subtle earthiness and is a sweet and slightly smoky flavor. 16. Oregano: The green spice pizza stores offer you to sprinkle on your slice is super good for you! Oregano is packed with anti-bacterial agents and is a great source of antioxidants. It contains vitamin A, vitamin C, and iron, which both enhance the immune system. Oregano oil, extracted from dried oregano, has been shown to lower fever.

Oregano can be added to soups, vegetables, proteins, sauces, dressings, and bread. It pairs well with pizza, lasagna, and other cheese-based foods. 17. Parsley: Parsley is a flavorful herb that is often dried and used as a flavoring agent. Parsley is rich in antioxidants, contains cancer-fighting sub-

stances, and may improve heart health. It is also packed with vitamin K, which helps support bone health. Parsley is very versatile and can easily be incorporated into your diet. It can be added to vegetables, proteins, soups, salads, dressings, sauces, and soups. 18. Saffron: Saffron is a spice derived from a flower and is used as flavoring and coloring agents in different dishes. Evidence shows that saffron is packed with antioxidants, can improve a person’s mood, and promote weight loss. Saffron’s earthy and sweet flavor makes it a spice that can be added to dishes like rice and chicken.

Spices are derived from plants and are excellent sources of antioxidants, vitamins, and minerals. Not only do they add taste and flavor to food, but they also have medicinal properties that can be very beneficial for your health. Some spices have anti-inflammatory properties, and others are cognitive boosters. Many spices also contain anti-bacterial and anti-viral properties that will help boost your immune system.

Experimenting with spices in your kitchen will not only enhance the taste of your food but will also enhance its nutritional benefits, thereby boosting your overall health.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@ gmail.com, and you can follow her on Instagram at @alizabeer.